As the leaves begin to fall and the air turns crisp, there’s nothing quite like a heartwarming bowl of soup to bring comfort to chilly evenings. Picture the rich, velvety texture of a protein-packed butternut squash soup, warming your hands as you sip. The sweet aroma of roasted squash mingles with hints of garlic and thyme, creating a cozy embrace for your senses.
This delightful one-pot recipe combines the natural sweetness of butternut squash with the creaminess of cottage cheese and wholesome white beans, ensuring you leave the table not just satisfied, but nourished. Perfect as a vegetarian main course, this soup is versatile enough to welcome variations—feel free to swap in your favorite root vegetables like sweet potatoes or carrots, depending on what nature has gifted you this season.
Join me in crafting this delightful, healthy dish that pairs beautifully with a crusty slice of bread, ready to keep you cozy all autumn long. It’s time to embrace the flavors of the season—let’s dive into this comforting bowl of goodness!
Why is this protein-packed butternut squash soup special?
Comforting Warmth: This hearty soup is perfect for chilly fall nights, wrapping you in a cozy embrace with each spoonful.
Protein-Rich Delight: With the addition of cottage cheese and white beans, you’re nourishing your body while indulging in creamy goodness.
Versatile Variations: Feel free to mix in other root vegetables, like sweet potatoes or carrots, for endless flavor possibilities.
One-Pot Wonder: Save time and effort with this easy-to-make recipe that minimizes cleanup while maximizing flavor.
Perfect Pairing: Serve with crusty bread or a fresh arugula salad for a balanced meal that’ll impress your dinner guests.
Embrace the season with this delicious soup that effortlessly combines nutrition and comfort, making every evening feel special!
Ingredients for protein-packed butternut squash soup
Here are the key ingredients you’ll need to create this cozy and nutritious dish:
For the Soup
- Full-Fat Small-Curd Cottage Cheese – Adds creaminess and significantly increases protein content; substitute with full-fat ricotta if needed.
- Medium Butternut Squash – The main ingredient providing natural sweetness and a hearty texture; can be swapped with a mix of root vegetables like sweet potatoes and carrots.
- Extra-Virgin Olive Oil – Enhances the richness during the roasting process; feel free to use any mild oil as a substitute.
- Kosher Salt – Essential for enhancing flavors; adjust to taste based on the saltiness of your broth.
- Freshly-Ground Black Pepper – Introduces depth of flavor; add to your liking for extra zing.
- Garlic – Infuses the soup with sweetness and depth; use the bottom half of a bulb for roasting.
- Fresh Thyme – Offers an aromatic touch; can be replaced with 1 teaspoon of dried thyme.
- White Beans (canned) – Adds additional creaminess and protein; perfect for enhancing the dish’s nutrition.
- Pure Maple Syrup – Balances the flavors with a hint of sweetness; agave syrup can work as an alternative.
- Ground Nutmeg – Provides a warm, fragrant note; you can omit it if it’s not available.
- Cayenne Pepper – Adds a subtle kick to the soup; adjust or leave out based on your heat preference.
- Low-Sodium Vegetable Broth – Serves as the liquid base for the soup; can be replaced with chicken broth if not adhering to vegetarian diets.
- Toasted Pepitas – For a crunchy, nutty garnish that elevates the soup’s presentation; pecans or sunflower seeds are good substitutes.
- Crusty Bread – Perfect for serving alongside the soup, offering texture; any style of French or sourdough bread pairs beautifully.
Enjoy putting together these delightful ingredients for your protein-packed butternut squash soup—each one adds its unique flair to this warm and inviting dish!
How to Make Protein-Packed Butternut Squash Soup
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Preheat your oven to 425°F (220°C). While it’s heating up, let the cottage cheese sit at room temperature to ensure a smooth blend later on.
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Prep the butternut squash by peeling and cubing it. If you’re using other root veggies, like sweet potatoes or carrots, prepare them similarly. Toss everything into a large Dutch oven with a splash of olive oil, kosher salt, and freshly-ground black pepper.
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Arrange the half bulb of garlic right in the center of the squash, sprinkle the thyme sprigs around, and drizzle any remaining olive oil over the veggies. Cover and roast in the oven for 45-55 minutes until everything is tender and beautifully caramelized.
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Remove the pot from the oven, discard the thyme sprigs, and squeeze the roasted garlic into the pot. This is where it gets aromatic!
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Combine in the pot the white beans, cottage cheese, maple syrup, ground nutmeg, cayenne pepper, and 3 cups of low-sodium vegetable broth. Using an immersion blender, mix until smooth and creamy.
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Reheat on medium-low heat, giving it a gentle stir to warm it through. Taste and adjust seasoning as needed before serving. Garnish each bowl with toasted pepitas and a sprig of thyme, and don’t forget that crusty bread on the side!
Optional: Top with a sprinkle of smoked paprika for added warmth and flair.
Exact quantities are listed in the recipe card below.
Make Ahead Options
These creamy protein-packed butternut squash soup is perfect for busy weeknights! You can prep the soup components—such as roasting the butternut squash and garlic—up to 24 hours in advance. Simply let the roasted vegetables cool, then transfer them to an airtight container and store in the refrigerator. When you’re ready to serve, combine the roasted veggies with the remaining ingredients (white beans, cottage cheese, maple syrup, and broth) in a pot and blend until smooth. Gently reheat on medium-low, adjusting seasoning as necessary. This way, you’ll have a delicious, homemade meal with minimal effort, just as nourishing and delightful as if made fresh!
How to Store and Freeze Protein-Packed Butternut Squash Soup
Fridge: Store leftover protein-packed butternut squash soup in an airtight container for up to 5 days. Reheat gently on the stovetop, adding a splash of broth if needed.
Freezer: For longer storage, freeze the soup in portions in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating: When ready to enjoy, reheat the thawed soup on medium-low heat until warmed through, stirring occasionally for a smooth consistency.
Serving: Remember to garnish with toasted pepitas and a drizzle of olive oil just before serving for extra flavor and texture!
Expert Tips for Perfect Protein-Packed Butternut Squash Soup
- Room Temperature Cheese: Make sure your cottage cheese is at room temperature for a creamier consistency when blending. This avoids any graininess in your protein-packed butternut squash soup.
- Roast Wisely: Keep an eye on the garlic while roasting to prevent it from burning; check it occasionally for that sweet, caramelized flavor.
- Immersion Blender Hack: Use an immersion blender for easier cleanup and better control over the soup’s smoothness, or let it cool slightly before using a stand blender.
- Try Different Beans: For an exciting flavor twist, experiment with different beans like chickpeas or lentils in your soup.
- Herb Substitution: If fresh thyme isn’t available, 1 teaspoon of dried thyme is an excellent alternative, adding a still-wonderful depth to your dish.
Variations & Substitutions for protein-packed butternut squash soup
Feel free to make this cozy soup your own with a few simple swaps and additions!
- Chickpea Swap: Substitute white beans with canned chickpeas for a nuttier texture and flavor boost. They also pack a similar protein punch!
- Pumpkin Twist: Use fresh or canned pumpkin instead of butternut squash for a different seasonal flavor—perfect for autumn celebrations.
- Sweet Potato Addition: Mix in or replace some of the butternut squash with sweet potatoes for added sweetness and a pop of color.
- Spicy Kick: Add a pinch of smoked paprika or curry powder to the mix—these spices will elevate the flavor profile with a warm, smoky undertone.
- Broth Variations: Instead of vegetable broth, try using homemade chicken broth for a richer, more savory taste if you aren’t keeping it vegetarian.
- Herb Play: Experiment with different herbs such as rosemary or sage to give the soup a unique flavor twist that speaks to your personal taste.
- Nutty Garnish: Swap toasted pepitas with crunchy pecans or sunflower seeds for a delightful change in texture and nutty flavor.
- Creamy Alternatives: If you want a lighter option, consider using Greek yogurt instead of cottage cheese for a delicious tang and added creaminess.
Remember, each variation you choose adds your personal touch, making every bowl of this soup a special experience!
What to Serve with Protein-Packed Butternut Squash Soup?
Elevate your cozy meal with delicious sides that complement the creamy richness of your soup.
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Crusty Bread: The ultimate partner for your soup, it adds a satisfying crunch and soaks up all the delicious flavors. Sourdough or French bread adds a delightful texture that invites tradition into your kitchen.
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Arugula Salad: A fresh arugula salad with a tangy vinaigrette will balance the soup’s richness beautifully. The peppery greens add a burst of freshness with each bite, making your meal feel light and vibrant.
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Toasted Pepitas: Garnishing your soup with crunchy pepitas offers an extra layer of texture and nutty flavor. They not only enhance the presentation but also deliver a welcome crunch that contrasts with the soup’s creaminess.
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Roasted Root Vegetables: Keep the cozy vibes going by serving a side of roasted root vegetables. Their natural sweetness will echo the flavors of the soup while enriching the meal with wholesome nutrients.
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Cheese Toasts: Broil slices of bread topped with your favorite cheese until melty and golden. The gooey cheese adds richness, making each spoonful of soup feel indulgent.
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Sparkling Water: For a refreshing drink, pair your meal with sparkling water. Its effervescence cleanses your palate between bites, enhancing the flavor experience of your delightful soup.
Embrace these pairings to create a heartwarming dining experience that celebrates the essence of fall!
Protein-Packed Butternut Squash Soup Recipe FAQs
How do I choose ripe butternut squash?
Absolutely! Look for squash that feels heavy for its size, with a matte skin and no dark spots. The more orange the skin, the sweeter the squash is likely to be. It should also yield slightly to pressure when you press your thumb into it.
What is the best way to store leftover butternut squash soup?
Very easy! Store your leftover protein-packed butternut squash soup in an airtight container in the refrigerator for up to 5 days. For optimal taste, reheat gently on the stovetop, adding a splash of vegetable broth if you find it’s thickened too much.
Can I freeze protein-packed butternut squash soup? How?
Certainly! To freeze, let the soup cool completely. Then, portion it into airtight containers or freezer bags, leaving some space for expansion. It can be frozen for up to 3 months. When you’re ready to enjoy it, thaw overnight in the refrigerator and reheat on the stove over medium-low heat, stirring occasionally for even warming.
What should I do if my soup is too thick?
No worries! If your soup turns out too thick, simply add a little more vegetable broth to reach your desired consistency. Stir it in well and heat it on low until it’s warmed through. Adjust seasonings as needed!
Is this soup suitable for people with dairy allergies?
I recommend checking the labels if you’re serving anyone with dietary restrictions. To make it dairy-free, substitute the cottage cheese with a vegan alternative like blended silken tofu or a plant-based cream, and ensure to use a vegetable broth that meets their dietary needs.
Can I use different beans in this soup?
Absolutely! If you’re looking to mix things up, you can swap white beans for chickpeas or lentils. Each option will bring its unique flavor and texture to the soup, making it a delightful twist on the original recipe!
Ultimate Protein-Packed Butternut Squash Soup for Cozy Nights
Ingredients
Equipment
Method
- Preheat your oven to 425°F (220°C). Let the cottage cheese sit at room temperature.
- Prep the butternut squash by peeling and cubing it. Toss with olive oil, kosher salt, and black pepper.
- Arrange the garlic in the center, sprinkle thyme, and drizzle remaining oil over the veggies. Roast for 45-55 minutes.
- Remove the pot, discard thyme, and squeeze roasted garlic into the pot.
- Combine white beans, cottage cheese, maple syrup, nutmeg, cayenne, and broth in the pot. Blend until smooth.
- Reheat on medium-low, taste, and adjust seasoning. Garnish with pepitas and serve with crusty bread.